When you feel overwhelmed—after all, things are a lot right now—you might feel daunted by the prospect of cooking. A stockpile of freezer meals can make a satisfying dinner more within your reach.
When you have some spare time and energy, it can be helpful to stock your freezer with homemade meals you can heat and eat. Then, on rough days, you’ve already laid a smooth pathway toward eating easy, budget-friendly food.
“If you prepare that in the planning phase, then you’ve taken out all of the need for energy at a time when you suspect that energy might be depleted,” Chan Hellman, Ph.D., founding director of the Hope Research Center at the University of Oklahoma, tells SELF.
Plus, it helps to know that at least one thing in life is predictable these days. And the act of planning in a nurturing way can be comforting, Lisa Butler, Ph.D., associate professor in the School of Social Work at the University at Buffalo, tells SELF.
“Rather than it being something one should do—which only adds to the should burden we all carry—better to think of it as one among many possible things we can choose to do to care for ourselves in the present and alleviate pressures in the future,” she says. “There can be some reassurance and comfort in knowing that at least that one small part of the future is known.”
Stockpiling a load of delicious freezer meals isn’t exactly as simple as packaging your dinner of the day in a container and shoving it among your ice cream, though. To reap the benefits of batch cooking, you need to make foods that maintain their texture and flavor in your freezer.
“Some of my favorite meals and ingredients to make in large batches are whole grains, beans/legumes, soup, stew, chili, braised meat/poultry, sauce, and casseroles,” Abbie Gellman, M.S., R.D., C.D.N., registered dietitian and chef at the Institute of Culinary Education, tells SELF. “These types of foods work well when frozen and thawed properly, especially those that have liquid.”
What doesn’t hold up well? Fried or crispy foods, delicate items like cooked seafood, and anything you can’t wrap well, says Gellman.
Rachael Hartley, R.D., certified intuitive-eating counselor and owner of Rachael Hartley Nutrition, tells SELF that vegetable side dishes don’t usually freeze well, with the exception of stewed leafy greens frozen with a bit of stewing liquid. Same goes for pasta (unless it’s a casserole-style pasta dish) and cooked meat (except moist dishes like pulled pork or taco meat).
The bottom line: Foods cooked in liquid hold up better.
When you’re ready to enjoy, simply thaw your frozen leftovers by placing them in the refrigerator for about a day, submerging them (wrapped in plastic or a leak-proof package) in cold water, or microwaving them, suggests the USDA. If your leftovers are still frozen solid, you can heat them in a saucepan, microwave, or the oven. Heat until the internal temperature is 165 degrees Fahrenheit.
For some freezer meal inspiration, check out these recipes below.
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Dana and John Shultz via Minimalist Baker1 Green Curry With Chickpeas, Kale, and Sweet Potato from Minimalist Baker
This coconutty curry gives you a hearty helping of leafy greens. Don’t have any sweet potatoes? Gold potatoes (or butternut squash) can fill in.
Get the recipe.
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Liz Della Croce via The Lemon Bowl2 Chicken and Mushroom Casserole from The Lemon Bowl
Plain yogurt lends creaminess to this comforting pasta casserole—no canned soup needed.
Get the recipe here.
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Anjali Shah via The Picky Eater3 Carrot Ginger Soup from The Picky Eater
This vegan soup is chock full of carrots and gets sweetness from bananas. Coconut milk lends creaminess.
Get the recipe here.
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Alexis Kornblum via Lexi’s Clean Living4 Maple Blueberry Baked Oatmeal from Lexi’s Clean Living
With oatmeal, eggs, and fruit, this dish makes for a wholesome breakfast or brunch (or maybe even dinner).
Get the recipe here.
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Erin Clarke via Well Plated5 Buffalo Chicken Stuffed Peppers from Well Plated
Nestle creamy yet spicy Buffalo wing dip inside crispy bell peppers.
Get the recipe here.
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Jeanine Donofrio via Love & Lemons6 Vegan Broccoli Soup from Love & Lemons
Cashews and potatoes make this soup creamy, like the cheese-based broccoli soups you might know and love.
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Dana and John Shultz via Minimalist Baker7 Pumpkin Curry from Minimalist Baker
Pumpkin and roasted cashews lend satisfying flavor and texture to this dish.
Get the recipe.
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Alexis Kornblum via Lexi’s Clean Living8 Egg Muffin Cups from Lexi’s Clean Living
Baked in muffin cups, these mini frittatas with turkey, black beans, spinach, and tomato make a perfect protein-packed meal or snack.
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Dana and John Shultz via Minimalist Baker9 Fire-Roasted Tomato and Mung Bean Soup from Minimalist Baker
You only need 10 ingredients to make this nourishing, grain-free vegan soup that’s full of vegetables.
Get the recipe here.
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Richa Hingle via Vegan Richa10 Jalapeño Chili Cornbread Chili Casserole from Vegan Richa
Top black bean chili with a cornbread dotted with spicy jalapeños. It’s comfort food with a bit of heat.
Get the recipe here.
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Jeanine Donofrio via Love & Lemons11 Eggplant Parmesan from Love & Lemons
Instead of takeout from an Italian restaurant, reach for this dish flavored with Parmesan, panko bread crumbs, oregano, and fresh thyme. Tip: Slice the eggplant evenly so all the pieces cook to the same perfect texture.
Get the recipe here.
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Nick Evans via Macheesmo12 Make-Ahead Breakfast Burrito Pouches from Macheesmo
With eggs, sausage, potatoes, peppers, and onions, this is an entire meal that you assemble now but grab, heat, and eat on the go later.
Get the recipe here.
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Lindsay and Bjork Ostrom via Pinch of Yum13 Freezer Meal Wild Rice Soup from Pinch of Yum
This creamy, savory soup is a full meal in a bowl, whether you add the optional chicken or not. Prep and freeze the ingredients, then cook in a slow cooker when you’re ready.
Get the recipe here.
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Shanika via Orchids + Sweet Tea14 Maple Brown Butter Waffles from Orchids + Sweet Tea
Bananas and fall spices (cinnamon, nutmeg, and allspice) make these a way tastier choice than the typical freezer waffle.
Get the recipe here.
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Jess Smith via Inquiring Chef15 Honey Garlic Chicken Fried Rice from Inquiring Chef
This dish is sweet, savory, and satisfying. Pair it with frozen spring rolls for extra yum.
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Marisa Moore via Marisa Moore16 Vegan Black-Eyed Peas from Marisa Moore
Whether you make them in an Instant Pot or on the stovetop, these savory black-eyed peas come together in less than an hour.
Get the recipe here.
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Amanda Paa via Heartbeet Kitchen17 Dairy Free Parsnip Potato Soup with Pepita Seeds from Heartbeet Kitchen
Creamy cashews enhance the complementary flavors of parsnips and potatoes.
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Jacki Moseley via A Beautiful Mess18 Homemade Veggie Frozen Pizza from A Beautiful Mess
There’s no cheese on this pie, but you probably won’t miss it thanks to the flavorful onion spread in its place.
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Alexis Kornblum via Lexi’s Clean Living19 Healthy Turkey Chili from Lexi’s Clean Living
You can make this classic chili recipe on the stovetop or in a pressure cooker.
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Meiko Drew via Meiko and the Dish20 Sweet Potato Pancakes With Caramelized Rum Glaze from Meiko and the Dish
These fluffy pancakes are loaded with puréed sweet potatoes and fall spices.
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Karina Carrel via Cafe Delites21 Chicken Cacciatore from Cafe Delites
Chicken thighs stewed in a rich tomato sauce? Yes, please.
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Amanda Powell via A Cookie Named Desire22 Creamy Cauliflower Soup from A Cookie Named Desire
Fennel enhances the main ingredient’s flavor, while saffron lends this soup its beautiful color.
Get the recipe here.
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Jeanine Donofrio via Love & Lemons23 Vegetarian Black Bean Enchiladas from Love & Lemons
Filled with black beans and butternut squash and topped with a zesty tomato sauce, these enchiladas are light and delicious.
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Yang Yang via Yang’s Nourishing Kitchen24 Paleo Coconut Kabocha Squash Muffins from Yang’s Nourishing Kitchen
The main ingredients in these muffins are squash and eggs, making for a hearty breakfast or snack.
Get the recipe here.
